Training Log Archive: zoolander

Rode highwood pass today with Alice. Great weather and ride. Started at 5400 ft. and crested the pass summit at 7239. This was post run so just rode together nice and easy. Lots of people out enjoying the day. Tiny bit of snow at the summit...next weekend should be dry.

C • Lake to Lake Classic 2

Alleged illegal pacing of my buddy Domenic during the HSBC Calgary marathon and 1/2 marathon. Dom wanted to run 1:35 for the half, but has been kicking my ass on the hills so I figured that he could easily go sub-1:30...which he did, with a 1:27:11 (by his watch). I joined him about 4.5 km into the race (yes, skipped the hill at the start) and paced him to 1 km before the finish line. Felt great throughout. He started his kick about 1.2 km from the line so I told him he was on his own after that and he went for it...apparently peg legged the final small hill but survived with a great race. I felt pretty comfortable throughout and nice and relaxed...would have had to work hard to match him on the kick though and wasn't down for that so took the foot off the gas and walked in from there. Warm up and cool down jogging and walking added another 3 km today. Legs and knees felt good. I've learned several things from today's sessions:
1. Races are way easier if you don't do the full distance
2. Races are way easier if you don't think that you're racing and just sit on a pace
3. Marshmellows are excellent pre-race food/carb loading the night before.
4. 6 1/2 hours of sleep is adequate for a training race.
5. I can run 1 hour of training race pace without stealing gatorade, water, or sponges from the volunteers.
All in all an excellent morning with stellar weather.

C • Nice 10 miler champ. Next t... 3

digging holes for trees in my brother-in-law's back yard at the end of the day.
yes, I was tired.

Ab ripper X with Alice. Yes, blasted the core/abs pretty hard. Set up the training studio outdoors to take advantage of the awesome day...great times.

rodney yee flexibility session. Nice to stretch after abs.

Upper body workout. Okay, nothing crazy.

heading out on a solo night run along douglas fir trail. Let's hope the lights work. Princeton Tech Apex. Review to follow. Stellar temperature here. Going shorts and t-shirt. Awesome.

C • Latest model? 8

left at 1030 pm for a night run along Douglas Fir trail. Felt great (yessss!). Climbing well, running flats well, and no pain. Love it. Anyhow ran my place to edworthy, hit the trail to crowchild bridge and retraced it. 1:00:00 plus 5 min walking cool down at the end. Time for hams and hips exercise. Tried new Ahnu shoes. Pleasantly surprised! Apex was perfect. Ran it with 4 lithium batteries. That's the way to do it.

C • why? 3

walked home from work. amazing day. tonnes of people outside enjoying the weather.

Hill repeats. 6 hill repeats on Edworthy hill. Took it easy and just spun in the granny gear for most of it, trying to engage my weak hamstrings. Rode with Alice who did 5, even though she only planned on doing 3. All told about 50 minutes of repeats, with a few minutes on either end for ride to and from climb. It's nice when the big climb is only 5 minutes from your door!

C • running hills 2

nice ride in, major headwind home. good temp though.

physio work for my hams and abductors. Apparently I have the strength of an 8 year old in those muscles. Time to blast something different!

C • Same 8 year old? 2

Lower tempo run through douglas fir trail. Didn't do the full trail. Knee felt good. Worked on engaging the hamstrings more. They burned. Apparently I haven't been really maximizing my hams while running. Time to change that.

My first hot yoga class with Alice. Hot yoga standard. Alright. It's hot in there, that's for sure. Got bored after about 50 minutes.

Walk from the core lab home. Easy. Wanted to run. Didn't though.

easy ride into and from work. Knee sore. Ibuprofin would have killed the pain.

Reluctantly took a rest day today, more to make sure the knee has a chance to recover. Feels good doing everything except biking and maybe running when I try that again. Will have physio assessment on Wednesday AM.

Lazy blast session with Brad. Meridian came in to say hello then bailed like a one arm sailor in a leaky canoe. Bunch of chest exercises, some core, a little back, nothing crazy.

Cruisy mountain bike ride today in Calgary. Rode Bowmont Park trails and some others nearby. Trails in good shape. Lots of people out today. Good day for a ride. Right knee still sore.

Ab blast 10 minutes with Alice and P90X followed by a 30 minute Rodney Yee Yoga session.

Nice easy trail run along the Sulphur Springs loop off Moose Mtn. Started at Station Flats. Felt yesterday's run for the first 20 mins then settled into a comfortable pace until about 45 min in, when the right knee started hurting in the same spot. Felt most sore above the knee cap which makes me think patellar tendonitis or something. Felt it most when I bent the knee on a DH or when I surged on the flats. Will ice and probably get some physio next week.
Run turned out okay, but I'm sure I modified my gaite to protect the injury. Icing it now.

Upper tempo run with Domenique. Felt stiff from yesterday and oddly got a blister on my left foot. Right knee sore at turn around but that went away quickly. Felt good and light most of the run. Last 5 km felt tougher. Good run and nice temperature. Tomorrow should be fun.

Easy chest blast...easy in the sense of lots of time between sets. Meridian was blasting too so it was a party. Did some core between sets.

commute to and from work.

commute. warming up. nice

my place to edworthy, picked up douglas fir trail and ran it out and back to crowchild. Felt good, like I was floating for first trail section...weird. Climbed well, legs felt good, breathing got heavy at times, but I threw in a few surges and was able to hold them. I feel sorry for mitochondria. Good tempo trail with hilly. Prepping for 3 long runs this weekend.

yoga with alice and rodney yee. good to be back at it. felt toight.

Back, Core, Shoulders.
Good to be back at it. Felt a little weak, so focused on form.

commute. cold. not the desert.

First ride in Moab. Rode the Klondike Bluff trail with Alice. Took Klondike to Baby Steps. Rode half with Alice and then she retraced some of the Klondike while I blasted through 7.5 km of tight Baby Step single track. Awesome riding. On a Rocky Mtn. Element 30...full spongy, lots of fun and very fogiving.
Super hot...drank 3 L of water and two sets of cliff blocks.

Couldn't call it a day without riding the famous Slick Rock Trail above Moab. This trail is about 10 miles and rolls over paleo-sand dunes, probably of the Navajo Sandstone. Awesome ride but well over 40 degrees up there and I was boiling...that and I had to get the bike back by 5 so it was a rush there, quick ride (not the whole trail) and back. Amazing stuff though. So grippy, you're able to stick huge steep climbs, countour along steep off-camber slopes, and more. Great ride and a must do if you're solid mtber.

Hike in the Needles area of Canyonlands w/ Alice. Squaw flat and Big Spring Canyon. Great scenery as usual!

Backcountry hiking from our tent site. Took in Colorado river view from the cliffs, then hiked in to view Delicate Arch later in the day. Cool desert life.

morning run in Green River with Markus.

Morning run in Price, UT. Got up onto one of the hills near the hotel. Good little run.

great early morning run along Big Baldy and Little Baldy, out and back. Decent climbing, nice flowy sections, and sweet views of Utah Lake. Caught sunrise. Very nice. Felt good until about 30 minutes when all this crap food from the geo trip started to weigh me down. In Price Utah now, looking for good runs tomorrow morning.

no training, just field stops and short "hikes" to outcrop.

In Orem Utah next to the Wasatch Mountains. Had half a day so went and climbed to Big Baldy Peak (2669 m), which is basically an really cool E-W cirque. Still lots of snow so it was good fun. Made a snowman at the summit.
Trail and lots of bush whack.

C • Was it a big snowman? Did ... 2

Hotel run along some berm in Las Crucas NM. Decent, got to see the sun rise yet again. Easy first 15 minutes then ran tempo. Back of r knee a bit sore at first.

Core session in hotel room. Gym was lame...4 treadmills so this became the workout.

similar route to yesterday morning, with Marcus and Becky though.
Another nice one.

tempo run in Carlsbad. Ran the canal route. Alright for an early morning jaunt.

easy post field day run around Carlsbad New Mexico. Drive-in theatre was the place to be!

Upper body session at the hotel gym. Chins, pushups, back, shoulder and a bit of core. Good enough.

Hiked Squaw Peak behind the Randolph's house in central Phoenix. Awesome hike up to the summit. Super hot, but fun, with a great view. Lots of hikers on the trail, good to see.